Programming for Activation is best used for Movement Preparation or as part of a Recovery Day. We recommend going through a 4 step process to promote circulation, neuromuscular upregulation and enhanced sensory feedback to regions of the body that will be utilized most in an upcoming workout. Pick 1-4 exercises for each step depending on the […]
Lesson Tag: AHHPS Week 2
Consideration 2: Small Motor Unit Recruitment (SMUR) 05:04
Small Motor Unit Recruitment (SMUR) is the activation of the slow oxidative, Type 1 motor units that are proximal to our joints that act to help stabilize a joint during movement. Using the 4Q, we can facilitate a simple yet comprehensive warmup that upregulates our SMUR under a variety of neuromechanical stimuli. Typically, ULT and […]
Consideration 1: Fluid Dynamics 05:41
Our first step to “Activate” the body is improving Fluid Dynamics. Fluid Dynamics is about enhancing circulation of our lymph, blood and water. Considering most individuals will start a bout of movement after being sedentary, activating the fluids of the body will improve tissue and joint function and help remove waste that has been stagnant […]
Intro to 4Q Activation 05:16
This week, we’ll explore how 4Q is integrated with the concept of Activation, a programming theme that enhances circulation, neuromuscular recruitment, and sensory input to prepare our body for movement. Week 2 Objectives: Define Fluid Dynamics and use strategies that improve circulation. Investigate drills that enhance small motor unit recruitment for the foot/ankle, hip, thoracic […]
